You have to find ways to relieve menstrual cramps so it does not interfere with your daily activities. Before menstruation, women often experience abdominal cramps, bloating, sore, tired, and lethargic. It could be so painful and makes you lazy. The worst part is menstrual cramps makes your mood condition unstable.
A condition known as premenstrual syndrome (PMS) occurs in many women. Not only the physical pain that is felt, but also psychological problems like depression. Whatever your feeling is, do not let it influence you.
Here are five ways to effectively cope with PMS by Marilyn Glenville PhD, Britain’s leading women’s health experts, Shona Wilkinson, a nutritionist and dr. Pixie McKenna, as quoted by Female First.
Five Ways To Relieve Menstrual Cramps
1. Stay active
“Women who rarely moves tend to suffer more severe menstrual cramps than those who regularly exercise,” said Shona. According to her, exercise can also help relieve menstrual cramps by maintaining the stability of hormone levels. Including encouraging the brain to produce more happy hormones or serotonin and endorphins that will help alleviate the emotional symptoms of menstrual cramps. However, sport can not instantly improve your mood. If the mood deteriorates, you can take supplements that contain 5-HTP, which may change naturally into neurotransmitter serotonin, which can make you feel happier.
2. Herbal remedies
Agnus castus is a plant that has proven to be effective to reduce symptoms of PMS, as well as relieve menstrual cramps. “The plant is able to balance the activity of the female sex hormone, stimulates production of progesterone that reduces the effects of estrogen in the body, a key factor emergence of symptoms of PMS,” said dr. Pixie. In a test of 100 women with moderate to severe PMS symptoms, herbal medicine which contains agnus castus in it is able to cope with emotional problems during period such as irritability and sudden mood changes. Including, breast pain, bloating and abdominal cramps in 91 percent of respondents.
3. Avoid caffeine
Food can affect how the body overcome the symptoms of PMS. For example, caffeine increases estrogen levels, which resulted in an increase in symptoms of PMS. So, avoid too much tea, coffee and other caffeinated drinks when you enter the monthly cycle to relieve menstrual cramps.
4. Reduce saturated fatty foods
“Menstrual cramps when PMS can be triggered by substances called prostaglandins,” says Marilyn. Most of the substances prostaglandins are good for the body, but there are several compounds of these substances that can increase the body’s sensitivity to pain and trigger muscle spasm, called bad prostaglandins. Saturated fats are found in animal products, especially milk, encouraging the body to produce bad prostaglandins. Thus, avoid foods that high in saturated fats to relieve menstrual cramps.
5. Take supplement if necessary
Nutrients, such as omega-3 fatty acids, essential to provide material substance to produce good prostaglandin. Multivitamin with minerals, B vitamins, vitamin E, zinc and magnesium are also important to convert omega 3 into good protaglandin. Vitamins B and E also was shown to reduce pain. Meanwhile, magnesium can stretch the muscles of the uterus. Therefore, consume this supplement if you want to relieve menstrual cramps.